Professor Don Layman: Protein Metabolism
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- เผยแพร่เมื่อ 24 มิ.ย. 2024
- Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 - 2012. Dr. Layman is recognized for research about protein and amino acid metabolism, nutrition for athletic performance, obesity, diabetes and cardiometabolic health. Dr. Layman has over 100 peer-reviewed publications. He has received numerous awards for his research and nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition from 1989 through 1993; and he currently serves Associate Editor of the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism, and Nutrition Research and Practice and is a consultant to numerous food companies and commodity organizations. Dr. Layman earned his B.S. and M.S. degrees in chemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota.
Twitter: @donlayman
In this podcast Professor Layman and discuss protein metabolism. Some of the things we discuss are:
(02:25): How do we define a high protein diet?
(06:45): Is there a difference in protein requirements between genders?
(08:45): As we age, should we adjust our protein requirements?
(15:25): Could you explain what the leucine threshold is and its activation of the mTOR pathway?
(35:50): What is AMPK and how does it affect muscle protein synthesis?
(41:08): What role does BCAA have on MPS and are there any benefits of supplementing the diet with BCAA?
(46:35): Could you explain what a refractory period is?
(53:29): What is the take home message?
![Eat these foods to reduce harm from Advanced Glycation End Products [AGEs]](http://i.ytimg.com/vi/OSFEUVNf7_A/mqdefault.jpg)
![Eat these foods to reduce harm from Advanced Glycation End Products [AGEs]](/img/tr.png)
MUSCLE CENTRIC MEDICINE - This concept changed my life. I'm sure i can live longer and stronger. Thank you
Good call on this interview!
Heard so much about Prof. Don Layman due to all the name dropping Layne Norton has done in the past. . incredible info. Very well spoken and explained. This is worth rewatching more than once.
indeed 👍
I did like the podcast and the fact that you let your guest talk! Good job!
EXCELLENT TALK. THANK YOU SO MUCH FOR SHARING YOUR VAST KNOWLEDGE.
Great interview, Great questions. Thank you!!
What a fantastic interview .Thankyou very much .
best nutrition/body building podcast out there, keep up the great work man
you ask great questions
i wish more people would hear this!
I share!👍
Great info. Prof Layman was fantastic! Thanks Iraki :)
best Video ever great information keep up the good work
Great conversation, exactly what everyone needs to know, cleared lots of confusions. Thanks so much, I like all of your questions, and such a knowledgeable professor. Looking forward to more information packed videos from your channel.
Really good podcast - thank you kindly
Excellent discussion.
Very good questions.
VG listening!
Well informed guest.
Thanks!
love the upload, bro 👍
Superb talk!
Very informative, even for a lay person !!!!
Very insightful. Thank you.
Great video gentlemen thanks!🙏🏻
Thank you for this, Great and useful info
Dr Layman has super deep knowledge on this topic
Loved this!
The questions asked by Juma really cleared up alot of my questions on MPS ...
This was an excellent presentation this guy is knowledgeable and humble. I can’t believe I never heard of him before today. Thank you.
Very insightful.
Love this topic
This was great, great stuff. I tend to do IF on a 16:8 or 18:6 schedule, cuz I like to get that five hours between meals. It's nice to get confirmation of the value of protein meal separation. I do my resistance training between the meals, usually shortly before the evening meal. Sometimes I'll do longer fasts. Not sure if I should add to the daily protein intake going into and coming out of a multi-day fast.
excellent informative podcast !
Awesome questions. I am surprised you left out the gr/LBM of bodyweight vs gr/bodyweight question, though.
Fantastic interview!
Awesome Love this is my tv.
awesome man
I'm a 56 year old bodybuilder (in this picture on the right) i believe 2 high quality protein meals a day is ideal.I'm 200 lbs and i eat 200g a day 100 at a time.
I'm a 53 year old hard gainer and I need closer to 250g over two meals and I'm 155 pounds.
@@claybutler ,
greetings fellow ectomorph. I'm 6 ft, 155 (aged 56). I don't even try to gain weight anymore. I started dabbling with low carb, intermittent fasting and biohacking about 6 years ago. In that time I've improved body composition quite a lot. BF% going from 14 to 9 which has been maintained the last couple of years. I have about 81 lbs of skeletal muscle now. Seems adequate. For people like us to gain weight, we'd have to become insulin resistant. I don't particularly like that idea.
I'm a proponent of maintaining muscle, not "building" muscle.
From what Dr. Layman is saying in this vid, you should try ingesting 125 g in the first meal and 75 g in the second meal.
Thank you 🙏👍💎
Outstanding!! The application of hard science to nutrition and bodybuilding. Thank you both.
I appreciate his effort and explanation to address specific needs & goals people have regarding athletic purposes, weight control and for sure age. I would be interested to learn about his point of view regarding T. Colin Campbell‘s research regarding animal protein and its effect to turn on and off cancer growth. That is a serious mechanism to consider especially for men/colon cancer and in aging people.
@@Test-eb9bj also, have a look at Jason fung's new work on insulin and cancer.
So if you want to eat 3 meals a day, you'd need, ideally, a 10 hour eating window? Would an 8 hour window work as well?
21:34 Is that really accurate? If most of that weight difference is adipose tissue which is under-perfused, I suppose that could be true, but if most of it is muscular (which we'd expect for the populations we're talking about), then muscle is perfused tissue so a bigger blood supply is needed for it?
Iraki SQUAD! 🤓
Woohoow 🎉 another podcast! 🤓🔥
right on! 👍
A great show: the guest is so knowledgeable and the host with many good questions on our behalf. God, had I not had some 'per-requisite' on fasting, ketogenic/low-carb diet, plus Dr. Gabrielle Lyon's talks (just this week), I don't think I'd have followed this at all. Even with my base, I think I got about 50-60%, but it was very interesting and informative. Thank you!
One thing I noticed: Coach Iraki seems very focused and to be listening so closely, but if you relax just a bit more with the facial expression, that would make feel the guests a little more at ease. I myself am one of the "serious" types, but when you smiled briefly at times, that made me feel better for me and for Dr. Layman as well. One of the great guests on any videos on TH-cam, a real expert AND be able to convey well to others. I really enjoyed it.
Great podcast❤
👍
Great science bro!
Dr: most people when they hear the word "high"
Me: choking and coughing on that note 🌬️🍃 and i OOP.
Is a high BUN in blood work from protein ok is what doc is saying?
I was really hoping Don would discuss gluconeogenesis. I'd love to hear from a true expert whether it is supply or demand driven. I eat a high protein version of keto and struggle to get my ketone levels much above 0.5 mmol. I wonder if it's the protein intake?
When the body uses alanine to recycle glucose, does this upregulate the liver enzyme - ALT? ALT is abalone aminotransferase. Is this why training increases ALT?
ALT = Alanine aminotransferase (formerly serum glutamic pyruvic transaminase - SGPT)?
I just looked at a paper....Hepatic ALT isoenzymes are elevated in gluconeogenic conditions and suppressed by insulin at the protein level...Kun Qian et al.
It's interesting. My quick analysis is it depends on insulin states (fed, fasted) and particularly insulin resistance.
It;s looking like it's common, and possibly normal, for a fit, insulin sensitive, person to have slightly elevated ALT; particularly when fasted. The doctor is not looking for this. They are looking for people who are diabetic or prediabetic or drinking too much alcohol. They will assume this first and not consider fit, insulin sensitive people. That's how it rolls with western medicine. They just don't really know about insulin. They don't test for it. I get tested at an independent lab and pay for it myself.
Optimal protein level in blood should be 7,7 - 8,7 g/dl
Nice pod!! Have a question - for those who intermittent fast, they usually don’t have anything beyond coffee/tea and water in the morning. Does this mean they remain in a catabolic state and build less muscle?
He does not appear to have studied ketosis or a limited feeding window, much less omad. He speaks of a 3 or 4 meal a day schedule... A sugar burner would be in a catabolic state on omad, upon waking. A fat burner would be in ketosis on omad, upon waking.
The beauty of a ketogenic diet is that it does not readily facilitate catabolism. It is inherently muscle sparing.
First Name Last Name
Bingo...!!!
I was thinking the same exact thing you never spoke about the environment of being low-carb or keto..
Okay, great interview but why is the body more sensitive to a protein meal after a workout when atp is low than after a protein meal, which is given in a shorter time than 4-5 hours? In accordance to Layman the body is low on atp in both scenarios, so normally the body shouldn't be sensitive to a protein meal either way? Or am I thinking weird?
Only difference is that after a period of resistance training, you stimulate your muscles which allows it become more sensitive to protein synthesis.
What’s better, EAA or BCAA’s?
g/kg of lean body mass? I'm 73, 6'1", 190 lbs (down 45 lbs from two years ago). Fifty years ago I weighed 165. Do we assume 165 should be my ideal weight? A lean body mass calculator says at 190, my LBM is 69kg, so 2g/kg = 138g protein. Rule of thumb for 80/20 hamburger, protein is 25% of the total weight, so 138g x 4 = 552g or about 20oz ground beef, about 1535 calories. I'm not very active, so that's a lot of meat for me. A 10-12oz steak is about right. 1000 calories doesn't sound like much. But, I nip at the heavy cream, and sneak a spoon of peanut butter now and then...
We're talking about protein recommendations in grams per kg total body weight, not lean mass, right?
Yes. But in a talk with Dr. Hyman, another protein expert using some of Dr. Layman's research clarified that. Yes, body weight if normal. For fit men, LBM and body weight are pretty close, certainly close enough for something like protein.
I just use my target weight as I diet to lose weight. After all, the difference between target and current is just fat. No protein maintenance needed.
Is that leucine threshold cumulative or does it have to be all at once?
From previous podcasts he has said one meal to trigger
@@aleishatomasevic3753 but you have to do that every 4-5 hours.
Iraki this was fantastic (Y)
100%👍
@@TRTandHormoneOptimization goeie info hier he' ? Ik heb geen tijd voor tv maar ben ik alleen aan het eten of aan het koken staat er zoiets op.
Nico Rydlakowski zeker. Bij mij als ik auto rij
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I'm a 77 male diagnosed with Waldenstrom's cancer in 2012. I've had chemo and have been in remission about 3.5 years. I'm reading that protein activates the Mtor pathway which is not good when cancer is present. True? I'm eating 2 meals per day on a Keto diet with IF. How to distribute my 170 grams of protein? Should I scrap the Keto and IF? I've lost 25 pounds.
Yes, in active cancer, you don't want to stimulate cell growth too much. But you are 3.5 years past that. Time to rebuild your body. Keep the protein up. In senior men, controlled feeding studies show that just bumping up protein, and without exercising, it actually builds muscle and bone compared to similar unexercised men on a standard protein and/or plant protein diet
I just watched Dr. Paul Saladino in a YT video on that topic just yesterday. th-cam.com/video/OrKcY81SxLM/w-d-xo.html
"Does protein cause CANCER?? With Dr. Gabrielle Lyon" By Dr. Paul Saladino.
He says that is not true that protein activates Mtor. He also mentions it takes insulin to turn on Mtor.
However, Professor Layman states in another video with Shawn Baker, " The biggest nutritional thing for cancer is CALORIES, then the second biggest factor is INSULIN. What we known that BOTH CALORIES AND INSULIN PROMOTE Mtor."
th-cam.com/video/PlIE_v3w7UI/w-d-xo.html The Mtor question is answered @ 5:36 time mark.
You need .ot worry about mTor if youre carnivore or keto.
Hi
Is it just me, or does Dr. Layman look like a nerd version of Peter O'Toole!?
just you !
Hey, Peter O'Toole and nerds both rock!
Coach iraqi seems like he has some angst against smiling.
He will loose his tough guy image if he smiles, pouting looks tougher
@@TheGaragelifter haha..seems like
It's all highly theoretical.I would like to see how many patients/athletes he was able to bring to any improvement.Also mice is not a man. Plus human body is open system...not a machine.. Basically missing many clinical data..
Sulla M.D.
Macdougal and bernard neal says that animal protein is deadly
But vegans have to eat WAY more carbs just to get the same amount of protein. Don't make sense to me, unless you
e running a few hours every day. Who has time for that?
How much in pounds does a 65 year old lady need?
About 1 pound (including 60g of liver).
Dr. Don laymann is so cachexic. So much wastage of killed animals for his food .
And how many animals are killed to clear a field for monoculture every year?
Or don't insects and small animals matter?
ASAP(FollowThe)Science says protein powder is dangerous because it damages the kidneys. 😂🤣